June 18, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Hip Mobility Drills

Followed by…

Three sets of:
60 Seconds of Assault Bike @ 70-75%
Banded Good Morning x 15-20 reps
6-8 Rocking Box Bridges (slow and controlled)
Goblet Squat x 15 reps (Light)

A.
Every 2 minutes, for 20 minutes (10 sets of):
Mid Hang Power Clean

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 90%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 70%
Set 7: Max Quality Reps @ 60%
Rest 2 minutes between all sets

C.
Five sets for times of:
50 Double Unders
10 Front Squats (225/155lbs OR 60%)
10 Bar Facing Burpees
Rest or Alternate Full Sets with a Partner 1:1

D.
Three sets of:
20 Dumbbell Death Marches (10/leg)
30-45 Second Side Plank (each side)

Athlete Training Notes
We’ve got a fun partner workout today so if you’ve got a training partner grab them and get rockin. Aim for unbroken throughout and see how fast you can push each set. Double unders should be 30 seconds or less. Front squats should take about 20-30 seconds. Bar facing burpees should be about 20-30 seconds as well. This will get you to about 90 seconds on and 90 seconds off, give or take based on your speed and abilities. Make sure you’re using a front squat weight that you can hit fast and unbroken.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory
Three sets of:
40-50 Banded Hamstring Curls
Rest 60 seconds

Followed by…

Five sets of:
15-20 Reverse Hypers @ 50+% of 1RM Back Squat
Rest as needed

*If no Reverse Hyper, then perform 20 Weighted GHD Back Extensions instead.

Followed by…

One set of:
5 Minute Banded or Belt Squat March with Anterior Loading

Single Machine Power Output Intervals

Four sets of:
30 Second Echo/Assault Bike, Row, Run, OR Ski
90 Second Rest

After the 4th set, rest an extra 2 minutes, then…

Twelve sets of:
60 Second Echo/Assault Bike, Row, Run, OR Ski
60 Second Rest

*Goal for all of the sets (the first 4 and final 12) is maximum sustainable effort with different work to rest ratios. How many calories can you get without dropping off during your work periods?

PICK THIS OR THE EVERY 5 MINUTE PIECE, NOT BOTH.

Machine Based Mixed Modal
Every 5 minutes, for 30 minutes:
1000/900 Meter C2 Bike OR 500/450 Meter Row
400 Meter Run
*Goal is 60+ seconds of rest each round at a sustainable/consistent pace so adjust distances accordingly.

PICK THIS OR THE SINGLE MACHINE INTERVALS, NOT BOTH.

Zone 2 Running
Accumulate 20-30 minutes jogging at a zone 2 pace. Option to add a ruck or weight vest if you’d like. Try to prioritize softer surfaces over concrete.